Etapper

	Distans	Tid	Tempo	Tot. tid	Tot. dist.
1	3,50 km	16:05	4:36	00:16:05	3,50 km
2	0,30 km	1:09	3:51	00:17:14	3,80 km
3	0,04 km	0:45	17:50	00:17:59	3,84 km
4	0,30 km	1:07	3:42	00:19:06	4,14 km
5	0,04 km	0:45	20:26	00:19:51	4,18 km
6	0,30 km	1:07	3:44	00:20:58	4,48 km
7	0,05 km	0:45	15:53	00:21:43	4,53 km
8	0,30 km	1:08	3:46	00:22:51	4,83 km
9	0,04 km	0:45	20:08	00:23:36	4,86 km
10	0,01 km	0:45	60:02	00:24:21	4,88 km
11	0,30 km	1:06	3:41	00:25:27	5,18 km
12	0,03 km	0:45	21:58	00:26:12	5,21 km
13	0,30 km	1:08	3:47	00:27:20	5,51 km
14	0,04 km	0:45	19:52	00:28:05	5,55 km
15	0,30 km	1:05	3:38	00:29:11	5,85 km
16	0,03 km	0:45	21:47	00:29:56	5,88 km
17	0,30 km	1:10	3:52	00:31:05	6,18 km
18	0,04 km	0:45	19:33	00:31:50	6,22 km
19	0,01 km	0:45	134:05	00:32:35	6,23 km
20	0,30 km	1:03	3:28	00:33:38	6,53 km
21	0,06 km	0:45	13:12	00:34:23	6,58 km
22	0,30 km	1:05	3:38	00:35:28	6,88 km
23	0,03 km	0:45	25:24	00:36:13	6,91 km
24	0,30 km	1:10	3:52	00:37:23	7,21 km
25	0,03 km	0:45	21:56	00:38:08	7,25 km
26	0,30 km	1:02	3:27	00:39:10	7,55 km
27	0,02 km	0:10	6:40	00:39:20	7,57 km
28	0,00 km	0:03	14:10	00:39:23	7,57 km
29	3,00 km	15:05	5:02	00:54:28	10,57 km

14 september 2012 - 14:23

Löpning - Lång intervall

Kort intervall: 3x4x300m. 3,5+3 upp/nedjogg.
Bra flyt och sista intervallen den snabbaste.
Snitt: 3:53 tempo

10,1 km
Distans

44:24
Tid

4:24 min/km
Snitt

Sträcka	Distans	Tid	Snitt
Uppjogg	3,50 km	16:05	4:36 min/km
Repetition 1	300 m	01:09	3:50 min/km
Vila 45 sek
Repetition 2	300 m	01:06	3:40 min/km
Vila 45 sek
Repetition 3	300 m	01:07	3:43 min/km
Vila 45 sek
Repetition 4	300 m	01:07	3:43 min/km
Vila 90 sek
Repetition 5	300 m	01:06	3:40 min/km
Vila 45 sek
Repetition 6	300 m	01:08	3:47 min/km
Vila 45 sek
Repetition 7	300 m	01:05	3:37 min/km
Vila 45 sek
Repetition 8	300 m	01:09	3:50 min/km
Vila 90 sek
Repetition 9	300 m	01:02	3:27 min/km
Vila 45 sek
Repetition 10	300 m	01:05	3:37 min/km
Vila 45 sek
Repetition 11	300 m	01:09	3:50 min/km
Vila 45 sek
Repetition 12	300 m	01:01	3:23 min/km
Nerjogg	3,00 km	15:05	5:02 min/km

Asics GT-2170
Total distans: 1201 km